WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • AMRAP 10 Workout

    3-6-9-12… etc.
    Toes-to-bars
    1-2-3-4… etc.
    Wall walks

    scaled WOD
    AMRAP 10:
    3-6-9-12… etc.
    Hanging knee raises
    1-2-3-4… etc.
    Inchworm + push-ups

  • T&G Snatches Strength

    5 sets of
    5 Touch and Go Snatches work up to medium/heavy weight

  • Bench press Strength

    4x8
    Rest 2min.

  • Snatch Complex Strength

    Snatch complex: (15-20min)

    1 Snatch pull +
    1 Squat snatch +
    1 High hang squat snatch

    Huom! Nousu 70-75% asti ja sillä 3-4 työsarjaa. Maltillinen nousu pienin korotuksin.

  • 300424 Tiistai Workout

    Partner workout

    20min AMRAP
    10 sit-up
    8 wall ball 20/14
    6 burpee box jump 60/50
    40 double under

    You go / I go full rounds

  • 270424 Lauantai Workout

    DELOAD WEEK

    Partner workout
    Half " Buddy Murph"

    For time
    Buy in 800m run
    5 rounds
    10 pull-up
    20 push-up
    30 squat
    Cash out 800m run

    Both are running at the same time. Share the repetitions with partner in other movements.

    HUOM! Ota erilliset kengät juoksuun. Kenkien vaihto juoksusta tullessa sisälle eteismatolla ja taas vikaan juoksuun lähtiessä. Sisällä voi tehdä joko sukkasillaan tai treenikengillä lihaskuntoliikkeet.

  • Weighted pull-up 2RM Strength

    Find your 2 rep max for weighted pull-up.

  • Strength Strength

    Deadlift 1 RM (20mins )
    - 20 mins to find yor max weight
    - NO ROUNDED BACK
    - think about your health
    Compare : 2019.07.03

  • Accessory Workout

    E2min x 6 (Alt A & B)
    A) 10-12 DDB top down seated press (boxin päällä)
    B) 8-10 Ring row (2s pito vedon lopussa)

  • IQF 24.2 Workout

    PROGRESSIVE WARM-UP | 5:00
    1 set:
    10 jumping jacks
    10 air squats
    10 push-ups

    1 set:
    10 box step-ups
    10 wall-ball front squats
    10 up-downs

    1 set:
    10 box jump-overs
    10 wall-ball push presses
    5 burpees

    SPECIFIC WARM-UP

    Equipment: medicine ball, box
    TECHNIQUE

    MINI ROUND | 3:00
    1 round:
    10 wall-ball shots
    10 lateral burpee box jump-overs
    – Use workout loads and movement variations.

    WORKOUT:

    RX

    3 rounds for time:
    50 wall-ball shots (6/9 kg) (2.7/3 m)
    50 lateral burpee box jump-overs (51/61 cm)

    Time CAP: 20:00

    SCORE:
    TOTAL TIME
    INTERMEDIATE

    3 rounds for time:
    50 wall-ball shots (4/6 kg) (2.7/3 m)
    50 lateral burpee box jump-overs (51/61 cm)

    Time CAP: 20:00

    SCORE:
    TOTAL TIME
    BEGINNER

    3 rounds for time:
    20 wall-ball shots (2.7/4 kg) (2.7/3 m)
    20 lateral burpee box step-overs (30/51 cm)

    Time CAP: 20:00

    SCORE:
    TOTAL TIME

    INTENDED STIMULUS
    13:00-20:00; advanced athletes sub-13:00.
    Leg and lung burner.
    Wall-ball shot loading should allow for 10 or more reps at a time.
    10 or more lateral burpee box jump-overs per minute.
    Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.